Navigating Emotions: Tools for Healthy Expression
The emotional rollercoaster of adolescence can feel overwhelming, both for girls experiencing it and for the parents who want to help. During these years, your daughter is not only going through physical changes but also navigating a whirlwind of emotions that can be tough to understand and express.
Using the empowering lessons from The ZGiRLS Curriculum™, this guide offers practical tools to support your daughter’s emotional well-being.
Welcoming the full spectrum of emotions
All feelings are welcome! It’s important for your daughter to be able to identify her feelings so your she can understand, express, and share them.
Introducing her to the ZGiRLS Feelings Wheel can help her identify specific emotions on her own.
For example, she might realize that underneath a statement like, “I’m so embarrassed,” are deeper feelings of experiencing shame, exclusion, and guilt.
Tools for healthy expression
Understanding emotions can be tricky, and sometimes sitting down to analyze them feels impossible. That’s where these healthy outlets come in:
Journaling: Writing down thoughts and feelings is like decluttering the mind. Encourage your daughter to see journaling as her private space—no peeking allowed!
Singing: Sometimes, belting out a favorite song is all it takes to lift the mood and reduce stress.
Creative outlets: Whether it’s crafting, playing an instrument, or acting, creative activities offer a way to express emotions while also boosting a sense of accomplishment.
Physical activity: Exercise isn’t just good for the body; it’s a powerful stress reliever. Dancing, yoga, running, or any sport can help her process emotions in a healthy way.
Mindfulness and meditation: Simple breathing exercises or guided meditations can help her manage emotions more effectively. Try out the ZGiRLS Spotify Playlist for some mindful meditation.
Helping your daughter express her emotions isn't about fixing everything for her. It's about showing her that she has the tools and support to handle whatever comes her way.
The power of empathy
Empathy goes a long way in helping your daughter navigate her emotions. By trying to understand where she’s coming from, you’re proving that she's not alone in her feelings or being dismissed.
Before trying to help her pivot from a negative statement, validate what she is experiencing. This is also important for you to understand “storm and stress,” or, what is typical adolescent behavior versus what could require more attention.
For example:
DAUGHTER: I’m so embarrassed.
PARENT DO: I hear you, I’m sorry that happened.
PARENT DON’T: I went through the same thing when I was your age and it wasn’t a big deal.
Once you’ve acknowledged and validated her emotions, you can move forward with encouraging different perspectives that might ease her mind.
But what if you’re triggered by your daughter’s emotions?
Don’t forget that these tools are for everyone, including you!
The CDC writes:
It’s common for parents to find themselves getting upset and reacting negatively to something their teen says or does.
When this happens, remember to pause. Take a deep breath or take a break before talking with your teen.
Empowering your daughter
The goal isn’t to shield your daughter from negative emotions but rather to empower her to manage them in healthy, constructive ways.
By offering her these tools, you’re helping her build the resilience she needs to face life’s challenges. Remember, you’re her biggest cheerleader, her sounding board, and—when she needs it—just a shoulder to lean on.
You’re doing great. ZGiRLS is here for your family.
ZGiRLS equips middle school girls with the mental health tools and resources to build lifelong confidence, resilience, and unwavering self-worth. Learn more about how we help tweens and teens realize their fullest potential.